Flat-Belly Challenge Day 2: Plenty of Planks Plus a Make-Ahead Breakfast. Walk the Plank Plank is one of the most effective exercises to target your core and upper body. Heres a 20-minute circuit workout combining six different dynamic variations of the basic plank — remember to stretch your back and arms for a couple of minutes after youve completed all those planks. Here are details on each move: 1 Min Plank Mountain Climbers: From straight-arm plank position, draw your right knee into your chest, then quickly switch legs so your left knee is squeezing into your chest and your left foot is in plank position. Continue running in place like this for one minute. 30 Seconds Elbow Plank With Donkey Kick: Begin in elbow plank position. Bend your right knee and pulse your heel up toward the ceiling for 30 seconds, and then switch legs. 1 Min Plank Jumping Jacks: In the classic straight-arm plank position, jump your feet apart and back together. Complete for one minute. 1 Min Up-Down Plank: Start in straight-arm plank. Lower your right elbow to the ground and then the left, coming ever so briefly into an elbow plank. Then straighten your right arm and then the left, returning to straight-arm plank position. Repeat for one minute. 30 Seconds Side Plank Leg Lift: Rest on your right forearm and the outside edge of your right foot. Lift and lower your left leg for 30 seconds, and then do another half minute of leg lifts on the left side. 30 Seconds Two-Point Plank: Begin in straight-arm plank, and extend the right arm and left leg. Draw your knee and elbow together under your body, and then extend. Do for 30 seconds on each side. Whats For Breakfast? Overnight Oats Last night you prepped this whole-grain recipe, so its time to meet the easiest belly-bloat-fighting breakfast of all time: overnight oats. It doesnt get any better than mixing a few ingredients together before bed and grabbing a spoon when youre ready to eat a delicious breakfast. High in protein and fiber, this recipe will keep hunger at bay all morning long. Even better, this recipe supports healthy digestion and can even help you beat belly bloat. This combination of ingredients including chia seeds and slivered almonds has become our go-to mix.
Posted on: Sat, 03 Jan 2015 18:16:47 +0000
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